Group
grain
Edible parts
Whole grains, as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1544 kJ / 369 kcal | 18% |
| Protein | 7.17 g | 14% |
| Carbohydrate | 81.31 g | 31% |
| Fat | 1.69 g | 2% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 2.2 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Thiamin (B1) | 0.09 mg | 8% |
| Niacin (B3) | 0.72 mg | 4% |
| Vitamin B6 | 0.03 mg | 2% |
| Biotin (B7) | 4.81 µg | 10% |
| Calcium | 11.65 mg | 1% |
| Iron | 2.66 mg | 19% |
| Magnesium | 39.1 mg | 10% |
| Potassium | 43.79 mg | 2% |
| Zinc | 1.85 mg | 18% |
| Copper | 0.36 mg | 36% |
| Manganese | 0.42 mg | 21% |
| Phosphorus | 93.24 mg | 13% |
| Sodium | 2.97 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Fonio, grain, dry, raw (USDA FDC Foundation 2710829). Nutrients the row does not report are left blank.
Prep notes
Values are per 100 g of the dry food, as sold. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Fonio, dry (Digitaria spp.) is listed in Thrive’s plant atlas under grain. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Whole grains, as sold.